Topic Contents

Recommended Servings for Adults

Topic Overview

You can use the
USDA food guide to make healthy choices about
what you eat. The chart below shows the recommended amounts for adults to eat
from each food group. These amounts are based on a diet of 1,600 to 2,400
calories a day.

For a food guide that shows how much to eat from
each food group based on your specific calorie needs, go to the website www.ChooseMyPlate.gov.

Sample foods

Food group

Amount needed each day

Grains

5–8 ounces

1 ounce is
equal to:

1 slice of bread.

1 small (6-inch) tortilla.

1 cup dry cereal.

½ cup cooked rice,
cooked pasta, or cooked cereal.

Vegetables

2–3 cups

1 cup is equal
to:

1 cup raw or cooked
vegetables.

2 cups raw, leafy greens.

1 cup (8 fl oz)
vegetable juice.

Fruits

1½–2 cups

1 cup is equal
to:

1 cup fresh, frozen, or canned
fruit.

1 large apple, orange, or banana.

1 cup (8 fl
oz) 100% fruit juice.

½ cup dried fruit.

Dairy

3 cups

1 cup is equal
to:

1 cup (8 fl oz) milk or
yogurt.

1½ ounces hard cheese.

2 ounces processed
cheese.

Protein foods

5–6½ ounces

1 ounce is
equal to:

1 ounce meat, poultry, or
fish.

1 egg.

1 tablespoon peanut butter.

½
ounce nuts (12 almonds or 7 walnut halves).

¼ cup cooked dried
beans, peas, or lentils.

¼ cup tofu.

Related Information

References

Other Works Consulted

U.S. Department of Health and Human Services, U.S. Department of Agriculture (2010). Dietary Guidelines for Americans, 2010, 7th ed. Washington, DC: U.S. Government Printing Office. Also available online: http://health.gov/dietaryguidelines/2010.asp.

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How this information was developed to help you make better health decisions.